Are the demands and stresses of your home life and carer leaving you feeling drained and like you can’t keep up? This can happen when your brain isn’t getting all it needs to function at optimum levels.

Having good cognitive function is essential for living a productive, full, and enjoyable life. However, achieving the best brain health requires balance. Eating well, exercising, and getting enough sleep are just a few simple but highly effective ways you can reduce brain fog and mental fatigue. 

Here are five simple ways you can give your brain the boost it needs to thrive:

Diet 

Ever had that on top of the world feeling when you’ve been eating healthily for a couple of weeks? Well, that is your body telling you that you’re on the right track.

One of the key ways to make sure your brain and body function optimally is to provide it with the nutrients it needs. Foods that are rich in vitamin Bs, omega-3s, and antioxidants are essential for good brain function. In addition, eating plenty of vegetables, lean meats, whole grains, legumes, low-fat dairy, and nuts can help substantially. 

Foods that are great for maintaining alertness and sharp mindedness include: 

• Fatty fish such as salmon (two servings a week)
• Leafy greens like spinach and kale
• Berries
• Tea and coffee (in moderation)
• Walnuts and other nuts (about one ounce a day)

It is best to limit saturated fats, added salt, sugar, and alcohol. 

Supplements 

If you eat well but still find your mind is not as sharp as you would like, it can also help to take natural supplements for enhanced brain health. For example, taking natural substances such as ginseng and bacopa monniere can improve memory and focus.

If you decide to take a supplement for brain function, we recommend talking to your doctor or pharmacist about which will be ideal for your specific body.

Exercise

Consistent movement is one of the top ways to keep the mind and body performing at peak levels. Arteries that are open, strong, and flexible allow more oxygen to get to the brain, which is essential for cognitive function. 

Exercising also helps to work off excess tension and anxiety, allowing the brain a respite from worry and over-stimulation. 

Learn something new

Flexing your mental muscles by continually learning new things also keeps the brain sharp. Doing puzzles like Sudoku and crosswords will build knowledge and may even lead to a lifelong habit that’s just as relaxing as it is stimulating. However, we recommend diving into a brain-boosting activity that you’re interested in, so you’re more likely to stick with it.

When you pick up a new course of study, hobby or interest, you also will meet more like-minded people. Socialising with others who have similar interests and who may share their knowledge on subjects you are curious about is can lower cortisol levels and lead to feelings of acceptance and fulfilment.  

Get enough sleep 

Letting your brain rest is also crucial in keeping cognitive function at its best. Experts advise around eight hours of sleep per night, but this varies from individual to individual. 

If you have a lot of demands on your brain, you may even need more sleep hours. Teens and women tend to function best on nine or even ten hours a night. 

Takeaway

If you feel your brain is not quite keeping up, we recommend striking a balance between eating right, exercising, fostering knowledge, and eight hours of sleep.  You may even want to add some supplements to your routine if you’re not getting the vitamins you need for a hectic on-the-go schedule.

This might sound more exhausting than your current schedule, but it just requires getting used to these new changes. Instead of trying all of these tips simultaneously, add a new routine change each week over the course of five weeks. You’ll start to notice a difference, and you’ll want to keep pushing yourself to feel better with a more balanced and lower-stress routine. 

Tommy Williamson did his degree in psychology at the University of Edinburgh. He interested in mental health and well-being.